by MTCF | Jun 6, 2023 | WOD
Strength: Hang Power Clean EMOM 5 3 Reps then 7:00 to establish a heavy triple WOD: For Time 200 Double Unders 30 Deadlifts 185/125 25 Power Clean 20 Front Squats 14 Min...
by MTCF | May 31, 2023 | WOD
WOD: AMRAP 24 15/12 Calorie Row, Ski, or Bike 20 Hollow Rocks 200m Run 50′ HS Walk or 5 Wall Walks
by MTCF | May 29, 2023 | WOD
WOD: 4 Rounds 500/450m Row or Ski* 20 Hang DB Snatch (50/35) 15 Ab Mat Sit Ups 1:00 Rest *Sub 400m Run or 1000/950m Bike erg 20:00 Time Cap
by MTCF | May 28, 2023 | WOD
MURPH Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile...
by MTCF | May 25, 2023 | WOD
Strength: Clean Complex In 10:00 establish a heavy Complex: 1 Power Clean + 2 Hang Squat Clean WOD: With A Partner… AMRAP 20 1000/900m Row 30 Clean and Jerk 135/95 *1 Partner works while 1 rests. Switch every 250m on the Row and every 5...
by MTCF | May 24, 2023 | WOD
WOD: 4 Rounds 12/9 Calorie Echo/AAB or 250/200m Row 20 Single Arm Alt. Russian KB Swings 53/35 12/9 Calorie Echo/AAB or 250/200m Row 2:00 Rest 18 Min Cap Finisher: FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head...
